Anthony & Kit 170902

PART I

3 Rounds
5 KB Deadlifts (Light, Moderate, Heavy)
5 Box Jumps (Step Down)
5 Tuck Jumps
200m Row (Easy, Moderate, Hard)
20 Air Squat Recovery 

10 Minutes to Establish a Heavy Set:
TGU + 2 SA Thruster

Mobility (PVC Pipe External Rotation, Low Bar Back Squat Shoulder Presses)

PART II STRENGTH

3 Sets
A. Bear Complex (Cluster + Behind the Neck Thruster)

3 Sets
B1. 12 Wide Stance Good Mornings
B2. 20 Banded Leg Curls

3 Sets
C. 300m Lunge

PART III CONDITIONING

Burner:
Accumulate 4 Minutes in a Tuck or L-Sit on Parallettes
Buy - 10 Back Extensions
Accumulate 4 Minutes in a Tuck or L-Sit Hanging From Pull-up Bar
Buy in 10 Back Extensions

PART IV: STRETCH